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As a plant based nutritionist, I am often asked about protein on a plant based diet. The thing is, if you are consuming sufficient calories from a varied whole foods diet, you are more than likely getting enough protein. To understand where the research is at with optimal protein intake, read on.
A one day eating guide focusing on protein. 1.2g of protein per kilogram of body weight is recommended for optimal health (PMID: 29635313). So if you weigh 70kg, you should aim for around 84 grams of protein per day. This should be calculated on your healthy body weight. If you are looking for muscle growth on a training program, up to 1.6g per kilogram of bodyweight is recommended (DOI:10.1136/bjsports-2017-097608). Nutrition Guide: The following one day, whole foods plant based diet, provides: Protein - 81.9g, including Leucine 5.3g This diet exceeds recommended amounts of fibre, calcium, vitamin A, vitamin C, folate and potassium. Breakfast - Overnight oats Oats, .5 cup Soy Milk, 1 cup Hemp seeds, 1 tbsp Ground flaxseeds, 1 tbsp Raspberries, .5 cup Lunch - Quinoa, kale and tofu salad Tofu, 150g Kale, 1 cup Quinoa, cooked, .5 cup Pumpkin seeds, 2 tbsp Snack Banana, 1 medium Walnuts, 0.25 cup Dinner - Lentils with sweet potato and amaranth Lentils, cooked, .5 cup Tomato, canned, .5 cup Mushrooms, cooked, .5 cup Broccoli, cooked, .5 cup Sweet potato, cooked, .5 cup Amaranth, cooked, .5 cup
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